Week 1 Flashcards
flexion, extension, hyper extension
head forward, head normal, head all the way back
flexion, extension
coming close to body, going away from body
palmar flexion, dorsi flexion
slay, high five
plantar flexion, dorsiflexion
toes to the plants, flex toes
shoulder abduction, shoulder adduction
towards body (add), arm away from body
shoulder horizontal adduction and abduction
arm in front of body, arm to side of body
wrist radial deviation, wrist ulnar deviation
wrist leaning with thumb towards body sideways, wrist leaning with fingers away from body sideways
circumduction
arm circles
medial rotation, lateral rotation
robot, stop at a 90° angle
forearm supination, forearm pronation
carrying soup in the palm of ur hand, spilling the soup upside down
inversion, eversion
big toe tilted in with pinky toe off the ground, big toe to the sky with pinky toe on the ground
protraction, retraction
shoulders reaching out, shoulders flexed in towards neck
motor learning
changes in an organisms movement that reflect changes in the structure and function of the nervous system
muscular performance
reorganization of the motor control system
isometric vs isotonic
isometric
- static
- muscle tension without changes in length
isotonic
-dynamic
- concentric: while shortening
- eccentric: while lengthening
hypertrophy vs hyperplasia
hypertrophy
- increase in cross sectional area of fibre
- contributes the most to muscle growth
hyperplasia
- increase in number of fibers
FITT-VP
Frequency, Intensity, Time, Type, Volume, Progression
- time is a constant of other variables and is least important
exercise training principles
1) Overload
2) Specificity
3) Cross- training
4) Periodization
overtraining
excessive training, insufficient recovery or both
- most common in gymnastics and figure skating mainly due to physique and intense coaching
open chain and closed chain
open: distal segment moves
ex - bench press
closed: distal segment is fixed
ex - push-up
value of isometric exercise in rehab
1) needed for static strength and endurance during functional activities
2) postural stability and injury prevention during tasks
3) minimized atrophy during external immobilization
types of isometric exercise types
1) muscle setting exercises
2) stabilization exercises
3) multiple angle exercises
benefits of eccentric exercise
- you can lower more than u can lift
- heavier loads can be controlled
- more efficient metabolically and generate less fatigue
what is eccentric emphasis vs overload
overload: setting up the exercise so that the eccentric component is the limiting factor to exercise performance
emphasis: exaggerated the eccentric phase by manipulating tempo
Is a squat an open or closed-chain exercise?
Closed chain
